CF Davis Shop

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] Reminder We’re holding our annual end of the Open party today, Saturday the 24th. All members are welcome.  Heats for 18.5 will start at 9:30. Party will follow immediately after the last heat.[/text-with-icon][vc_column_text] WOD 5 […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] Don’t forget! 18.5 + Open closing party tomorrow, Saturday the 24th,  immediately following the final heat.  Early birds vs night owls winner will be announced![/text-with-icon][vc_column_text] Skill EMOM for 10 Minutes 1 Squat Clean & Split […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text] SKILL 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Now that we’ve seen handstand walking in […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text] Skill Front squat 2-2-2-2-2 Today we’re working up to a strong effort two rep front squat.  With the […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] reminder This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text] Skill EMOM for 10 Minutes Straight set of kipping pull-ups then 20 seconds of double unders For our […]

Skill 5 Rounds of 30 seconds of burpees 90 seconds rest 30 seconds of rowing for calories 90 seconds of rest Like last Monday our skill work is a little different than what we normally see. Today we’re performing ten two minute intervals with thirty seconds of work.  The focus of this skill work is […]

WOD AMRAP in 20 Minutes 30 Clean and Jerks 155/105 1000M Run Workout notes: Today’s workout falls in the longer time domain. You will spend 20 Minutes working through as many rounds as possible of 30 Clean and Jerks and a 1000M Run.  The weight for the clean and jerks is bumped up a bit, […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER We only be holding one class today at 8:30AM.  Heats for 18.4 will start at 9:30![/text-with-icon][vc_column_text] WOD 10 rounds for time 10 alternating dumbbell snatch 50/35 lb 15 wall ball shots 20/14 lb 10/9′ […]

Skill EMOM for 10 Minutes 30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows. Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set […]